Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 251–300 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 252 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 160.00 mg | 38% |
| 253 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 160.00 mg | 38% |
| 254 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 160.00 mg | 38% |
| 255 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 160.00 mg | 38% |
| 256 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 160.00 mg | 38% |
| 257 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 160.00 mg | 38% |
| 258 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 160.00 mg | 38% |
| 259 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 160.00 mg | 38% |
| 260 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 160.00 mg | 38% |
| 261 | Spices, thyme, fresh | Spices and Herbs | 160.00 mg | 38% |
| 262 | Beans, kidney, light red, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 263 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 160.00 mg | 38% |
| 264 | Peanut butter, reduced sodium | Legumes and Legume Products | 159.00 mg | 38% |
| 265 | Snacks, popcorn, cakes | Snacks | 159.00 mg | 38% |
| 266 | Snacks, trail mix, regular | Snacks | 158.00 mg | 38% |
| 267 | Snacks, trail mix, regular, unsalted | Snacks | 158.00 mg | 38% |
| 268 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 158.00 mg | 38% |
| 269 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 158.00 mg | 38% |
| 270 | Muffin, oat bran (wheat free-product) | Baked Products | 157.00 mg | 37% |
| 271 | Beans, cranberry (roman), raw | Legumes and Legume Products | 156.00 mg | 37% |
| 272 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 156.00 mg | 37% |
| 273 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 153.00 mg | 36% |
| 274 | Candies, chocolate, dark, not further specified | Sweets | 152.00 mg | 36% |
| 275 | Spices, pepper, red or cayenne | Spices and Herbs | 152.00 mg | 36% |
| 276 | Soup, vegetable beef, dehydrated | Soups, Sauces and Gravies | 151.00 mg | 36% |
| 277 | Soup, chicken vegetable, dehydrated | Soups, Sauces and Gravies | 151.00 mg | 36% |
| 278 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 151.00 mg | 36% |
| 279 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 151.00 mg | 36% |
| 280 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 151.00 mg | 36% |
| 281 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 151.00 mg | 36% |
| 282 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 151.00 mg | 36% |
| 283 | Corn, dried, yellow | Vegetables and Vegetable Products | 149.00 mg | 35% |
| 284 | Spices, chili powder | Spices and Herbs | 149.00 mg | 35% |
| 285 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 148.00 mg | 35% |
| 286 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 147.00 mg | 35% |
| 287 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 147.00 mg | 35% |
| 288 | Snacks, Clif bar, all flavours | Snacks | 147.00 mg | 35% |
| 289 | Snacks, tortilla chips, unsalted | Snacks | 146.00 mg | 35% |
| 290 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 146.00 mg | 35% |
| 291 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 146.00 mg | 35% |
| 292 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 146.00 mg | 35% |
| 293 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 145.00 mg | 35% |
| 294 | Soybean kernels, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% |
| 295 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 145.00 mg | 35% |
| 296 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% |
| 297 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 144.00 mg | 34% |
| 298 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% |
| 299 | Grains, wheat, durum | Cereals, Grains and Pasta | 144.00 mg | 34% |
| 300 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% |
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